Push, Pull, Legs Take 2

Tempo Explanation above for reference.

UPPER- PUSH

6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)

8 Bench press

SUPERSET WITH

15 Press ups

3 Sets 12 Tempo 3-1-2-1

Chest Fly

SUPERSET WITH

Inclined Chest Press

5 Sets EMOM (every minute on the minute) Tempo 2-1-1-1

6-8 DB Arnold Press

SUPERSET WITH

6-8 BB Push Press

EMOM 3 MINUTES Sets 12 Tempo 3-1-2-1

15 Seated Lat raises

SUPERSET

Start 3 Sets 12-15 Reps

Tricep skull crusher

Tricep Dips

FINISHER

AMRAP (as many rounds as possible) in 7-10 minutes

15 Tricep press up shoulder tap

15 Plank on hands to side plank each side, every move is a rep

15 High plank to down dog

LEGS - QUADS, CALVES

6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)

12 Low goblet curb squats DB

SUPERSET WITH

10 B stance RDL ES

3 Sets 12 Tempo 4-1-1-1

BB Front Lunges

SUPERSET WITH

BB Split Lunges

4 Sets 15 Tempo 2-1-1-1

10 Hip Thrusts

SUPERSET WITH

BB Good morning

EMOM 6 MINUTES Sets 12 Tempo 3-1-2-1

20 DB Calf raises (min 1 right, min 2 left repeat off step)

FINISHER all no weight

300 Bodyweight Squats

UPPER- PULL

6 Sets, Tempo 4-1-1-1 (complete 2 lighter warm up sets on bench to 8 reps)

10 Bent over row BB

SUPERSET WITH

Prone Inclined Bench fly DB

3 Sets 12 Tempo 3-1-2-1

Reverse Lat Pull Down

SUPERSET WITH

DB Dragon Rows

5 Sets EMOM (every minute on the minute) Speed Deadlifts

8 Deadlift

EMOM 3 MINUTES Sets 12 Tempo 3-1-2-1

BB Up row

SUPERSET

Start 3 Sets 12-15 Reps

Bicep Curl Hammer Grip

Bicep Curl BB

FINISHER

AMRAP (as many rounds as possible) in 10 minutes

15 Dragon Rows

20 Y/I Riase

10 BB Cleans

ABS 3 X PER WEEK 10 Minute AMRAP

20 Slow Mountain Climbers

20 Ab Bicycle

20 Crunches

20 Russian Twist